Fruits are a chief component of healthy diets universally, and amongst the myriad bounties bestowed upon us by Mother Nature, plums – a tiny stone fruit/drupe, are laden with essential nutrients and amazing health benefits. Known as Aloobukhara in Hindi, plums bear the scientific name Prunus domestica, Prunus salicina, Prunus simonii and offer not just ample health but are also packed with a delightful subtly sweet to tart taste. Plums have a red, green or black outer skin with a pale fleshy pulp and a seed enclosed in the centre inside a pit and are used widely in making yummy desserts and pastries such as cakes, pies, sorbets, as well as jams and preserves.
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These round to oval sweet and sour fruits are rich in vitamin C for immunity, vitamin A for eye wellness, vitamin B9/folate for optimal blood circulation, besides providing vital minerals and being low in calories, fats for aiding in weight loss. Plums are imbued with calcium, magnesium, phosphorous, vitamin K for strong bones and joints, potassium for lowering high blood pressure, as well as polyphenol antioxidants that reduce the risk of heart disease, diabetes and cancer. Moreover, dried plums known as prunes are a time-tested remedy for constipation owing to their high dietary fibre content.
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Well, plums are in season now, as these succulent fruits thrive in chill climates, so go ahead and bake these tempting recipes of Plum And Mascarpone Pie and Roasted Cinnamon Plums, to ensure enhanced overall health this winter.
Plum And Mascarpone Pie
Ingredients:
1 round pie crust, purchased from a store
20 – 25 ripe plums, cut in half with seeds removed
1 ½ cups sugar
2 tbsp lemon juice
1 vanilla bean, slit vertically
¼ cup mascarpone cream cheese
¼ cup sour cream
2 tbsp honey
Method:
Preheat the oven to 360 Fahrenheit i.e. 180 Celcius.
Defrost the store-bought pie crust, place it in a round baking tray and bake for 15 minutes.
In a large baking dish, add the plums along with sugar, lemon juice, seeds from the vanilla beans. Then mix well and roast in the oven for 45 – 55 minutes so that the plums become thickened, tender and begin oozing out the juices.
In a bowl, combine a bit of sugar, mascarpone cream cheese, sour cream and honey and beat on high using an electric mixer so that the mixture sets in firmly with elevated peaks.
Now, spread the mascarpone cream cheese mixture evenly on the bottom of the pie crust and arrange the roasted plums on top to form a dome.
Slice the mouth-watering plum and mascarpone pie into triangular pieces and enjoy this dessert with coffee on a cold winter evening.
Nutrition:
Plums offer profuse amounts of vitamin C to bolster immune functions, besides dietary fibres to enhance gut health and treat digestive disorders. Lemon juice is a superb detoxifying agent, that cleanses the blood, liver and kidneys of toxins, while honey is packed with decongestant traits to promote respiratory health and lung power.
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Roasted Cinnamon Plums
Ingredients:
10 – 12 plums, halved with seeds removed
2 tbsp brown sugar
1 tsp cinnamon powder
1 cup low-fat yoghurt
Method:
Preheat the oven to 220 Celcius.
Arrange the plums in a round baking dish sideways and sprinkle brown sugar and cinnamon powder on top.
Bake in the oven for 10 – 15 minutes so that the plums become tender.
Allow it to cool down, then top it off with low-fat yoghurt and serve the delectable roasted cinnamon plums as a wholesome evening snack in the freezing weather.
Nutrition:
Comprising vast reserves of calcium, magnesium, phosphorous and vitamin K, plums fortify bones and joints and prevent debilitating illnesses like arthritis and osteoporosis. Cinnamon is rich in antimicrobial compounds that thwart infections in the stomach for smooth digestion, as well as cavities and germs in teeth and gums for optimal oral health. Yoghurt is high in proteins for strong muscles, healthy growth and development of tissues, as well as B vitamins for better metabolism.
